The position for this exercise is as described, on your hands and knees to form the shape of a table top. Think of your arms and thighs as legs of a table so keeping that alignment is a factor to consider at all times. You will progress from straight leg to bent knee, parallel and turned out. So many optional moves can be done in this position to keep it fresh and effective every time! Use of a long resistance band or loop above the knees are optional for more intensity. For more information: https://www.corebarrefit.com/
Used as a part of a thorough plank series, we usually move to a side plank from prone plank after a minute or two so the endurance to stay longer will build with practice. Once in the side plank position, be sure your bottom elbow is under the shoulder and the top hip is stacked over the bottom hip. Your top foot is stacked over your bottom foot or you can step your top foot in front with a bent knee for better stability. We do various arm and leg options that challenge your core and especially that tough to tone area of the side core. “Strength in Stillness” is our mantra for plank positions! For more information: https://www.corebarrefit.com/
A classic move for glutes, hips and waist, we will take you through a progression that is suitable for most levels of fitness. If you would like to add a resistance loop, that would increase the intensity of the exercise. Be sure to place the loop above your knees. But even without the loop, the variations built into the sequence will keep you challenged and give you results! For more information: https://www.corebarrefit.com/
Pelvic Tilt / Pelvic Lift
One of the most important positions for lower back stretch, lower core and gluteal engagement, the pelvic tilt and pelvic lift have subtle differences. The pelvic tilt position is a physical therapy exercise that stretches a tight lower back. When done correctly, the lower back is firmly imprinted into the floor. The pelvic lift is a great glute / hamstring strengthener and your lower back is lifted off the mat with a tight core, glutes and hamstrings. Both of these moves are amazingly effective! For more go to: https://www.corebarrefit.com/
Stretching To Reduce Mental Stress & Tension
Our new reality of working from home or guiding the kids with homeschooling, can mean extra long hours in a chair at your desk. Static positions like sitting combined with mental stress and tension can lead to aches and pains in your muscles and joints. These simple stretches from Fred DeVito, co-founder of CoreBarreFit, can help you to alleviate these aches and pains. Learn more at: https://www.corebarrefit.com/
Push-ups: Bent Knees or Straight Legs?
The common ‘myth’ about push-ups is that straight legs are ‘male’ push-ups and bent knee are ‘female’ push-ups, but this myth could not be farther from the truth. Actually, there is tremendous value in the bent knee version simply because it allows for a full range of motion. Bringing the chest below the elbows in a standard push-up stimulates maximum pectoral contraction on the way up as you press into the surface in order to lift. If this is the case, then why do straight leg push-ups? Without doubt, if you can bring your chest below your elbows with straight legs, this should be your first choice! But if your form deteriorates (arched or rounded back / neck) then straight leg push-ups could be counterproductive and cause a muscular strain. As in all exercises, form and position are priority over speed and number of reps so have no issue with dropping to bent knees when the situation warrants. Learn more at: https://www.corebarrefit.com/
The pretzel is one of the original barre positions with a focus on the glutes and side core of the body. When done correctly, it will shape your glutes quickly and also help to reduce inches around your waist. Tips for an effective pretzel position: Try to do all of your reps in the best possible position as described in the set up. Position: knee behind hip - ankle higher than knee - top hip rotated forward. To modify - lean away from the midline of the body. To increase the intensity, sit with a more upright posture and lean towards the working leg, raise the opposite arm and side bend towards the working leg. To decrease the intensity, lean away from the working leg, keep working knee lower, stop and start as needed. Brace the upper body abs in - shoulders down - chin open. This exercise works very fast to create a lifted butt and chiseled waist, try it with me on this short video! Learn more at: https://www.corebarrefit.com/
A classic barre position designed to shape and strengthen your gluteal muscle group, the benefits also include improved posture, improved bone density due to it being single weight bearing and core engagement. Your Position: ● Keep the working leg behind the standing leg. ● Your core should feel “plank like” energy as you move your working leg. ● Allow the movement of the working leg to create the contraction instead of squeezing your glutes by over tucking. Your Movements: ● There are two specific directions to move your working leg . ● Press BACK - works the Gluteus Maximus . ● Lift SIDE DIAGONAL - works the Gluteus Minimus/Medius . Your Results: ● A high rounded and more lifted butt . ● Stronger gluteal muscles for improved lower back health . ● Increase in bone density due to weight bearing . ● Improved posture . ● A stronger sense of core engagement .